Does this approach means no more cardio? Well not quite, but if you train with weights in a correct manner you won’t need to do boring hours of cardio anymore. My method is called the “F4X system” and it is also featured in the “Old School New Body” program. Even though it has some similarities to HIIT, it doesn’t require you to do interval cardio. It relies on using moderate weights, high fatigue training and short breaks between sets. It will pump your muscles really good and burn a lot of fat as well.
So here is what you need to do: take a weight with which you can usually perform 15 reps, but do only 10. Then take a short break of just 30 seconds and do 10 reps again, and repeat this cycle for 4 sets. On the fourth set you will go to failure, and if you can do more than 10 reps you will need to increase the weight on the next workout. The fat burning effect of this method comes from the similarities with Interval Training – you do intense sets with short breaks between them. But this is not all!
Fat-Burning Effect #1
This type of training does great for building muscle via myofibrillar and sarcoplasmic expansion, but it also gives you a lot of muscle burn. The lactic acid will increase your growth hormone, which helps in burning the fat. GH also amplifies other anabolic hormones, making the effect even greater!
Fat-Burning Effect #2